AC Met Con
Warm Up
AMRAP x 4 MINUTES
5 Inch Worm + Push-Up
:10 Dead Hang
:10 Active Hang
10 Scap Pull-Ups
Into
AMRAP x 4 MINUTES
15 Tuck-Ups
10 Up-Downs
:15 Tuck Hang
Extended Warm-Up
EMOM x 8 MINUTES
MIN 1 – 4 Kip Swings + 2 Kipping Pull-Ups + 2 Toes to Bar
MIN 2 – :40 Slow Inch Worms w/ Push-Up
Workout
3 ROUNDS FOR TIME
25 Burpees
15 Pull-Up + Toes to Bar*
*1 Pull-Up + 1 Toes to Bar = 1 Rep
**Option to perform 15 Pull-Ups then 15 Toes to Bar if can not
easily connect the reps.